diet and no training - JP Fitness Forums

maxattack · 03-05-2008, 09:29 AM

Hey everybody, I have a question in regards to my diet on my off week from training. I know that a week is really not that big of a deal, but I guess I don't want to undereat, because I seem to have that problem.

Anyway, it really has been FOREVER since I have taken a break from exercise. I didn't take a break between totalbodytraining, and I'm about to finished up 12 weeks of powertraining hypertrophy program this week......that and doing too much HIIT on my off days has been telling on me, because I'm fried and my body is telling me.

My current goal and for the past 12 weeks, has been to gain muscle at a moderate/slower rate to minimize fat gain. I have been eating around 3400-3500 cals usually and have seen some decent progress. However, when I plug my numbers into a calculator, I get a number around 2400 for maintenace without any exercise. I guess I'm wondering how much I should eat on my week off? I'm over-analyzing things i know, but with my rather high activity level and younger age(22), I'm wondering how my body will act to a big drop in calories like that?

thanks for any help!

Ian Kay · 03-05-2008, 10:25 AM

Forget the calculator and go with the "have seen some decent progress" numbers. Keep eating the same as you have been. You might eat 2400 cals for "maintenance", but who the hell wants "maintenance"? You want to get BIGGER! This week will be a GREAT time to grow.

Lost Dog · 03-05-2008, 12:08 PM

Agreed, the whole 'nutrient timing' debate has caused some confusion as far as when to eat. While it might be safer to eat bigger on workout days to avoid fat gain, you're not really giving your body the nutrition it needs to grow unless you also eat bigger on off days.

Don't pig out, but don't skimp, either.

maxattack · 03-06-2008, 06:18 AM

thanks for the help. I know I want to grow, I just assumed that eating like I am now would cause my BF% to increase as well with no formal exercise, which I have a sort of fear of.
I was planning on gradually scaling down my cals over the next few days, but maybe I shouldn't? I guess didn't I had the potential to grow over the course of 7 days?

Also, I tend to eat on the "lower" carb side now(about 30-35% of my diet), with the majority of my carbs coming at breakfast and after I train....when I don't lift or do cardio, my fat and protien intake is usually right much higher compared to my carbs. I know this may be individual, but does this sound right?

thanks again for helping out